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Monitoring Your Heart Rate
To obtain the greatest cardiovascular benefits from your exer-
cise workout, it is important to work within your target heart
rate zone. The American Heart Association (AHA) defines this
target as 60%-75% percent of your maximum heart rate.
Your maximum heart rate may be roughly calculated by
subtracting your age from 220. Your maximum heart rate and
aerobic capacity naturally decreases as you age. This may vary
from one person to another, but use this number to find your
approximate effective target zone. For example, the maximum
heart rate for an average 40 year-old is 180 bpm. The target
heart rate zone is 60%-75% of 180 or 108-135 bpm. See Fitness
Safety on page 16 .
Before beginning your workout, check your normal resting
heart rate. Place your fingers lightly against your neck, or against
your wrist over the main artery. After finding your pulse, count
the number of beats in 10 seconds. Multiply the number of beats
by six to determine your pulse rate per minute. We recommend
taking your heart rate at these times; at rest, after warming up,
during your workout and two minutes into your cool down, to
accurately track your progress as it relates to better fitness.
During your first several months of exercising, the AHA
recommends aiming for the lower part of the target heart rate
zone- 60%, then gradually progressing up to 75%.
According to the AHA, exercising above 75% of your maxi-
mum heart rate may be too strenuous unless you are in top
physical condition. Exercising below 60% of your maximum will
result in minimal cardiovascular conditioning.
P2 (PR
OGRAM 2) : Time Program
Set the desired workout duration of your workout. The program
will alert you when you have reached your duration goal.
P3 (PR
OGRAM 3) : Distance Program
Set the desired distance of your workout. The program will alert
you when you have reached your distance goal.
P4 (PR
OGRAM 4) : Calories Program
Set the desired number of calories to be consumed in your
workout. The program will alert you when you have reached your
calorie expenditure goal.
P5 (PR
OGRAM 5) : Race Program
The console prompts you for both distance and time before
beginning the Race Program. The console will display the best
time recorded for the distance you have chosen during the work-
out. During this program you will also compete with a visual
image of another biker on the console. Try to finish the desired
distance in the pre-set time period.
NOTE
:
1. If you do not wish to set the heart rate zone in programs 2-5,
then simply press the ENTER/RESET button without setting
a value when prompted for the heart rate zone.
2. Monitor will automatically power off if no pedaling or button
selection is done for more than 4 minutes.
3. Monitor will stop calculating if there is no pedaling for more
than 4 seconds.
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